What makes an ideal lunch? For me, the noon meal is a time to hit pause on my to-do record and deal with myself to one thing scrumptious and satisfying. It’s a welcome break within the day the place I can get restored for no matter comes subsequent. It’s additionally a chance to pack in as many energy-boosting vitamins as doable—that 3pm hunch is actual, and in my expertise it’s instantly tied to what I ate for lunch that day. This Mediterranean Grain Bowl is my present lunchtime obsession. Not solely is it simple to meal prep fully on the weekend, it additionally combines so lots of the prime longevity meals right into a scrumptious meal that enhances coronary heart and mind well being.

The formulation for any good grain bowl is often a mixture of fiber-rich complete grains with protein and veggies, making it a one-bowl nutrient-packed meal. To make it actually scrumptious, take into consideration including distinction with taste, texture, and colour. I wish to provide you with a unfastened “theme” for my grain bowls—say, Mexican or Fall Flavors—to tie all the pieces collectively.

For at present’s grain bowl (admittedly my new favourite), I used to be impressed by the flavors in a conventional Greek salad. Then I added different heart-healthy Mediterranean components to stage it up and hold me feeling full and energized. Scroll on for precisely how this colourful, scrumptious, and tremendous wholesome Mediterranean Grain Bowl comes collectively in lower than half-hour.

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Why we love the Mediterranean weight-reduction plan

As somebody who likes to eat scrumptious meals and prioritizes optimum well being, I’m at all times in search of a method of consuming that each satisfies and nourishes my physique. Regardless of all of the conflicting dietary info on the market, it’s onerous to argue with the Mediterranean weight-reduction plan. Not solely is it crammed with essentially the most flavor-packed and satisfying meals (whats up EVOO!), it’s additionally backed by science because the weight-reduction plan that’s most useful in lowering the chance of power illnesses and selling general well-being.

The Mediterranean weight-reduction plan’s wholesome plant-based proteins, fat, fiber-rich grains, and veggies are all discovered on this bowl, therefore the identify.

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The best way to make these Mediterranean Grain Bowls

One of many many causes I really like this grain bowl recipe is that you could prep all of the components on the weekend, toss it collectively, and hold it within the fridge to eat for lunch all week. My kinda meal prep. The components are sturdy sufficient to carry up with out changing into soggy—in truth, I feel the flavors get even higher after marinating in a single day. Right here’s the rundown:

First, you’re going to make your quinoa in response to the bundle instructions. My very own secret to fluffy and non-soggy quinoa? Through the “cooling” step, place a double-layered paper towel between the pot and the lid for about 10 minutes. The towel absorbs any extra water evaporating off the quinoa, leaving it the right consistency.

Subsequent, you’re going to cut up your cucumber, tomatoes, and crimson onion. Halve the olives and grapes, and chop up all of your herbs. I like to make use of heaps of herbs on this to make it virtually tabbouleh-like. Mint, parsley, and basil are my favourite, however any recent herbs like chives or dill work superbly too.

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Subsequent, rinse and drain your chickpeas. You may completely make chickpeas from dried they usually’ll be much more scrumptious, however I often take a welcome shortcut with good-quality canned chickpeas.

Then, make the only dressing by shaking up lemon juice, olive oil, plain greek yogurt, and a squeeze of agave or honey in a mason jar.

Lastly, you merely toss the cooked quinoa with all of your veggies and herbs, add some dressing and toss once more, then prime it with feta. It’s actually one of the best taste combo—the grapes are a bit outside-the-box, however their pop of sweetness is the place it’s at.

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Meal prep ideas for achievement

In case you’re going to prep this Mediterranean Grain Bowl prematurely like I do, right here are some things to remember:

• You may both prep all of the components and hold them separated within the fridge, or you may go forward and toss it collectively and retailer the whole grain salad in an hermetic container within the fridge. I do like to carry off on including the dressing till simply earlier than serving.
• Prepare dinner your quinoa, and let it settle down all the best way earlier than tossing with different components. You don’t need any extra steam including water and making this dish soggy.
• Be at liberty to eat this chilly proper out of the fridge, or it’s additionally nice served at room temp—making this the right dish to pack for a picnic.

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Different Mediterranean-Impressed Recipes You’ll Love

Lemony Spring Pasta Salad with Olives, Artichokes, and Bacon

Pack this brilliant and zesty spring pasta salad for each picnic all season. Tremendous simple to toss collectively, it’s bursting with greens and a lot taste.

Eggplant and Ricotta Flatbread Pizza

This wholesome flatbread pizza recipe is topped with eggplant, tomatoes, and ricotta. It’s the right easy summer time dinner.

Mediterranean Baked Salmon with Tomatoes, Olives, and Capers

This wholesome one-dish marvel is ideal for a busy weeknight or a Saturday night time with pals. Baking the salmon with the greens and lemon slices yields a wonderfully tender and flavorful fish each time, because the veggies launch their juices to create their very own flavorful sauce.

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